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Ready for CrossFit Open 19.4? The first three weeks were tough - starting with an explosive endurance test in 19.1, a full body undertaking in 19.2 and a shoulder burnout in 19.3. Here is the workout for week four along with tips from four-time Games Champion, Rich Froning.

CrossFitOpen 19.4 Workout

Three rounds for time:

10 snatches (men: 95 pounds, women: 65 pounds)

12 Bar-facing burpees

3 minute rest

Then three rounds for time:

10 bar muscle-ups

12 bar-facing burpees

12 minute time cap

Tip# 1

Go hard on the first workout. The tie breaker is the first workout on this one. If bar muscle ups are a challenge for you, you're going to want to push the pedal from the start.

Tip #2

There are three ways you can do the power snatch, depending on how the weight feels for you. Rip and grip it - no hip contact, just muscle it straight up. A straight muscle snatch where you make contact with your hips and drive it up. Or you can dip underneath it and do a traditional power snatch. Because the weight is fairly light, aim to rip and grip these and just go for it. This is a workout you can do a couple of times, and it is a fast workout, so if you need to go to that dark place, go for it and put the pedal to the medal. There is no reason to slow down on these.

Tip # 3

If muscle-ups are something you struggle with, take your time. Never go to failure. Try to find a good rhythm for you - whether it is two or three reps at a time. Don't get to the point where you are chicken winging over the bar. Stay calm and focus.

Tip #4

On the burpee, do what you need to do to get down and back up quickly. To save a little bit of time and get some momentum going, try a step up burpee.

Warm Up

Hop on a rower and get your pull nice and warmed up, and your heart rate up. Maybe go through the Burgener warm up. Go through the workout with light weight and only a few reps to get a feel for it, and then progress to a little more weight and up to 5 or 6 reps.

To get more details on the Open workouts and be one of the first to hear Rich Froning's pro tips and strategies for ways to improve your score, be sure to subscribe to the Trifecta YouTube channel.

CrossFit Open Predictions

As we round out the last week of the open there are bound to be some surprises, as well as some very standard open movements. We can make predictions by looking at what hasn't been programmed yet. In previous years around this time, deadlifts were the centerpiece of these ego shattering workouts. In 18.4 we saw deadlifts, in 17.4 we saw a re-do of 16.4, which was even more deadlifts mixed with complex movements. So looking at the statistics, it's fair to expect some deadlifts in the last week. We can probably also expect to see some more dumbbells before we see the end of the 2019 open.

Other movements we haven't seen yet that are also fair game include max lifts, chest to bar, and overhead squats.

Perfect Your CrossFit Movements

Looking to improve some of your movements? Or just want to get back to basics to build a strong foundation. Get a simple breakdown of CrossFit movements on the Trifecta app with tutorial videos, featuring Brooke Ence. Download the app and get started on 30 days of premium for free.